Week 29

Week of July 18 - Week 3 of Marathon Training

Runs/mileage: 4/33

Rides/mileage: 2/50.6

X-training time: 1:53

Training time: 10:38

Resting HR: 54

Average weight: 174.8

Sleep score: 76

Stress level: 28

Monday

Resting HR 56. Sleep score 67 Fair. Body battery 74/30. Weight 176.4.

Pre-Run - 10:35

Morning Run

Relative effort 22. 6.03 mi. Time 55:21. Avg Pace 9:11 /mi. Total Ascent 179 ft. Avg HR 142 bpm.

Niggles: None

Achilles and Hamstring Prehab - 31:10

Tuesday

Resting HR 54. Sleep score 88 Good. Body battery 90/12. Weight 174.2.

NTC Gentle Yoga - 18:23

Hill Repeats

Relative effort 32. 8 x (300m up [1:32.7, 1:29.7, 1:30.5, 1:30.8, 1:29.9, 1:32.7, 1:29.2, 1:28.3] with 30s IR & 300m down [1:30.6, 1:26.0, 1:29.3, 1:33.7, 1:31.5, 1:25.7, 1:29.4, 1:29.0] with 90s IR)

Niggles: None

Gym Session (Hip Adductor 55 3x10, Incline dumbbell 40 4x7, Leg press 140 3x7, Shoulder dumbbell press 25 4x7, Pec Fly 75 90 4x7, Rear Delt 70 4x6, Plank, and deep squat stretch) -

Cherokee Ride

Relative effort not recorded. I forgot my HRM. 14.25 mi. Time 1:00:56. Avg Speed 14.0 mph. Total Ascent 466 ft. Calories 792.

Niggles: None

Wednesday

Resting HR 57. Sleep score 79 Fair. Body battery 58/9. Weight 174.7.

Cades Cove Ride

Relative effort 62.36.35 mi. What a great ride! Time 2:24:00. Avg Speed 15.1 mph. Total Ascent 1,959 ft. Avg HR 135 bpm.

Niggles: None

Thursday

Resting HR 57. Sleep score 46 Poor. Body battery 59/9. Weight 174.9.

Recovery day.

Friday

Resting HR 56. Sleep score 85 Good. Body battery 91/29. Weight 176.1.

Pre-Run (strength and mobility) - 12:03

Mile Repeats

Relative effort 63. 5 x 1 mile (7:37.5, 7:37.0, 7:37.3, 7:35.8, 7:35.7)

Niggles: None

Ice legs: The donning was much easier this time around.

Saturday

Resting HR 53. Sleep score 78 Fair. Body battery 80/14. Weight 174.4.

NTC Lower-Body Restorative Sequence - 11:19

Morning Long Run

Relative effort 25. 10.01 mi. Time 1:39:51. Avg Pace 9:58 /mi. Total Ascent 519 ft. Avg HR 133 bpm.

Niggles: None

Functional strength (trashing) - 30 minutes

Ice legs and nap.

Sunday

Resting HR 52. Sleep score 86 Good. Body battery 91/22. Weight 173.1.

Functional strength (trashing) - 100 minutes

My right calf was a little sore after. It was enough to require some ice.